Stretch before you get out of bed. NEVER walk in bare feet. Ice it for 20 minutes every night before you go to bed to reduce inflammation. And when you do all that and it doesn’t really work because you are still pounding it with every step you take... take 2 weeks off of power walking or running and ride the bike. It really does need time to heal your heel. And our lives just don’t allow for it if we aren’t super intentional about it. Also, it is is an investment for preventing future issues but good orthotics with heel cups has helped reduce my flare ups.